Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!


10 Rounds
6 KB/DB Shoulder Press
12 KB/DB Deadlifts

Idea weight for Men: PAIR of 20-30# DBs - OR - Single 35-55# KB
Idea weight for Women: PAIR of 8-20# DBs - OR - SINGLE 12-25# KB

Score: Total Time
Goal: Under 15 Min


For this one the reps should be manageable and the weight you choose should make it so that you don't have to break much!  Choose to do this workout with either a pair of lighter dumbbells or a single kettlebell - or a combination of BOTH!

For the press you will start with the weight at the chest or shoulders in a standing position.  Keep the belly tight.  Move the head out of the way (if pressing from the chest) and press the weight straight up.  Lock the elbows out with the biceps by the ears and the weight over the middle of your body.  Keep the belly tight! Lower back to the starting position.

If you need to do these seated to keep from leaning back at the top - you may do that.

For the deadlifts the kettlebell will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

If performing with 2 lighter dumbbells the movement is the same - you will just bring the feet close together and the dumbbells with be on the outside of the feet at the bottom.